Friday 6.12.15 WOD
Explosive Strength Warm-up • Split Jumps • x10 Depth Jumps into Broad Jump WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power Cleans (135,95) –3min Rest– 13:00 – 20:00min 800m Run Max Power Snatches (115,75) –3min Rest– 23:00 – 27:00min 400mRun Max Thrusters (95,65) **Score total […]
Saturday 6.13.15 Competitor WOD
Rest Day
Friday 6.12.15 Competitor WOD
Explosive Strength Warm-up • Split Jumps (complete during dynamic warm up) • x10 Depth Jumps into Broad Jump • Single Leg Jumps Strength EMOM for 10min x2 Power Snatches **At 10min mark find 1RM Hang Snatch in 5min WOD “Going Down For Real” On a continuous running clock complete: 0:00 – 10:00min 1600m Run Max Power […]
6.11.15 Box Brief
Progenex Pre-Order! Email Jenn your PROGENEX pre order if you’d like to receive the 10% discount! Jenn@CrossFitMainLine.com Click here to visit the Progenex website to see the offerings.
Thursday 6.11.15 WOD
Max Effort Lower Strength Suitcase Deadlift (1RM – you must complete the weight on both sides) WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Rope Climb modification = 2 hand over hand […]
Thursday 6.11.15 Competitor WOD
Max Effort Lower Strength Suitcase Deadlift (1RM – you must complete the weight on both sides) WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Special Strength 4×4 Back Squat with 2 sec. […]
6.10.15 Box Brief
June 2015 Newsletter View this email in your browser The craziness that was May has come to an end and June is upon us. Summer is here, well almost, or at least it feels that way! The month of May brought us several of the most memorable events of the year. The CrossFit […]
Wednesday 6.10.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 Push Jerk) WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) $ Out 3×20 Banded Oblique Twist **on knees
Wednesday 6.10.15 Competitor WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 Push Jerk) WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) Special Strength 3×12 Seated Military Press With Barbell **set J hooks up so they are at shoulder height when seated on bench, press up and against rack Special Strength 4 x Max […]
Tuesday 6.9.15 WOD
Mobility • Elevated Coach Stretch • Banded Samson Stretch • Banded Overhead Bully WOD “Unarmed Combat” 5 Rounds 10 HSPU 10 Ring Dips 10 Push Ups 200m Run **No time cap $ Out 4 x max time GHD static holds at parallel with hands behind head
